What type of Exercise is right for me?
This blog post is inspired by a conversation with my own family over the Christmas period, but it's also a question that I hear most days in my Physiotherapy Clinic. It's a valid one too; 99.9% of the time Physiotherapy goes hand in hand with exercise advice and encouragement so it makes sense that clients would question what they should or shouldn't be doing.
The reality is that exercise is different for every individual. As a physio I know that to be able to build a strong working relationship with my clients I need to be considering their motivations, their lifestyle & their needs if I am going to achieve a successful outcome from their treatment.
I'd start by beginning a conversation with the following questions in mind:
Why are you exercising?
What are you hoping to achieve from exercise?
Do you have a deadline or event day that you are working towards?
Have you exercised before or are you embarking on something new?
For example, somebody who runs 1 mile a day because it keeps their mental health in check, or boosts their energy levels would need different advice from a novice runner training for their first marathon or an elite athlete competing in track events - yet they are all 'runners.'
Beginning exercise for the first time or after a long break should be commended and encouraged, but will require some guidance to ensure the client avoids injury or burnout or loses motivation in the early stages. Training for an event can suddenly change the intensity of workouts, even though a person has been exercising consistently for a while, and this progression also needs careful management to avoid the pitfalls of overtraining or overloading tissues too quickly.
Often Physiotherapists recommend modifying exercise or training plans or adding additional conditioning moves into your current routine to enable you to recover, avoid injury or maximise your performance. We'll always make these recommendations with your personal goals and wishes in mind, and try to be mindful of the fact that sometimes exercise means more than just keeping fit.
However, this is also a good point to question you, as the client, why you take part in your chosen form of exercise. It seems appropriate to post this discussion in January, when so many people make the decision to start something new. Just because a friend / online influencer / personal trainer can do something, or advocates something, doesn't necessarily mean you will benefit from the same thing. My biggest piece of advice is to listen to your body, and be sensitive to what it likes and doesn't like. Exercise can and should challenge you, but it shouldn't be painful. A tolerable level of muscle soreness in the 48 hours after physical activity is a sign that your body is responding and adapting to the load, but pain that persists for longer or reappears every time despite your fitness improving shouldn't be ignored. Seeking the advice or intervention of a Physiotherapist at this point may save you from potential long-term injury, and may also keep you on track to continue exercising with a few simple modifications.
My preferred form of practice is to work with the client, and then involve any personal trainers / coaches / instructors so that they can be part of the solution. I will do all I can to keep you moving and exercising, but sometimes this requires a deeper level of understanding of the problem from both the client and the trainers they work with. In my opinion, a good trainer or instructor will be able to modify your programme or class to ensure that you make progress in a way that addresses your individual needs. This isn't always possible in very large classes, and this is something to consider when you are choosing your class.
As with most things, prevention is better than cure so take the time to consider some of these points before you make those January plans - and if in doubt get a physiotherapist on board. We're not here to stop you doing what you love, we're striving to help you achieve your goals!